5K Row
Time: 21:44
Avg 500: 2:10.4
jp
Showing posts with label 5K Row. Show all posts
Showing posts with label 5K Row. Show all posts
Sunday, November 4, 2012
Tuesday, May 22, 2012
Saturday, January 7, 2012
Thurs, Fri and Sat
Thursday
Hit the spinning bike for 45 mins
Friday
On the minute every minute do
3 power cleans 115#
8 box jumps
All rnds as rx. Usually finished at the 30-32 second mark. 125# may have been a better option, but the weight would have caused a miss eventually.
Sat
Row 5k @ 21:27
jp
Hit the spinning bike for 45 mins
Friday
On the minute every minute do
3 power cleans 115#
8 box jumps
All rnds as rx. Usually finished at the 30-32 second mark. 125# may have been a better option, but the weight would have caused a miss eventually.
Sat
Row 5k @ 21:27
jp
Monday, October 24, 2011
Weekend update
Saturday - bike 14 miles
Suppose to be 30 put weather didn't cooperate.
Monday am - row 5k in 22:55.
Suppose to be 30 put weather didn't cooperate.
Monday am - row 5k in 22:55.
Monday, September 19, 2011
More Stuff
Wow, whole week of working out and not posting...
Monday - Deadlifts - heavyish load with an extra 5K row in the afternoon (22 mins)
Tuesday - Off
Wednesday - Row 500m; 50 Sit-ups; 50 Push-ups; 50 Back Extensions Time: ???
Thursday - 1/4 mile burpee broad jumps - Time: 47 minutes... Took 17 for first 1/2... :)
Friday - 5 handstand push-ups (HPU) 150 jump rope (JR); 4 HSPU, 120 JR; 3 HSPU, 90 JR; 2 HSPU, 60 JR; 1 HSPU, 30 JR - Got the first three HSPU, then went to kipping, then negatives and just a hold on the last. Forgot the time...
Saturday - Off
Sunday - Went to beach and played in the surf for over an hour
Monday - Bench Press 5-5-3-3-1-1-1-1 - Started at 135# and ended with 195#
jp
Monday - Deadlifts - heavyish load with an extra 5K row in the afternoon (22 mins)
Tuesday - Off
Wednesday - Row 500m; 50 Sit-ups; 50 Push-ups; 50 Back Extensions Time: ???
Thursday - 1/4 mile burpee broad jumps - Time: 47 minutes... Took 17 for first 1/2... :)
Friday - 5 handstand push-ups (HPU) 150 jump rope (JR); 4 HSPU, 120 JR; 3 HSPU, 90 JR; 2 HSPU, 60 JR; 1 HSPU, 30 JR - Got the first three HSPU, then went to kipping, then negatives and just a hold on the last. Forgot the time...
Saturday - Off
Sunday - Went to beach and played in the surf for over an hour
Monday - Bench Press 5-5-3-3-1-1-1-1 - Started at 135# and ended with 195#
jp
Wednesday, June 8, 2011
Mon to Wed
Wow...
Three days with out an update. Bad John.
Monday:
"Josh"
21 overhead squats at 75#
42 pull-ups
15 overhead squats at 75#
30 pull-ups
9 overhead squats at 75#
18 pull-ups
Time: 15:04
We just got a functional pull-up bar in the box. It has been too long from doing them to have the first workout be 90 pull-ups coupled with overheads. Prescribed was a 95# lift, but I would have been in the deep 20's if I had done them at that weight.
Tuesday:
Warm-up included burpees (38 actually), dead hang pull-ups (3x5), sit-ups, etc...
Workout
3 rounds of...
800m Run
5 Handstand Push-ups
10 Wallballs (20#)
15 'V-ups' (lay flat on back arms extended. Bring legs and arms up together to touch toes and back down)
20 Incline push-ups (feet on box, hands are parallets... Lets you get a deeper push)
Time: 23:07
Wed:
Row 5K at 23:35
jp
Three days with out an update. Bad John.
Monday:
"Josh"
21 overhead squats at 75#
42 pull-ups
15 overhead squats at 75#
30 pull-ups
9 overhead squats at 75#
18 pull-ups
Time: 15:04
We just got a functional pull-up bar in the box. It has been too long from doing them to have the first workout be 90 pull-ups coupled with overheads. Prescribed was a 95# lift, but I would have been in the deep 20's if I had done them at that weight.
Tuesday:
Warm-up included burpees (38 actually), dead hang pull-ups (3x5), sit-ups, etc...
Workout
3 rounds of...
800m Run
5 Handstand Push-ups
10 Wallballs (20#)
15 'V-ups' (lay flat on back arms extended. Bring legs and arms up together to touch toes and back down)
20 Incline push-ups (feet on box, hands are parallets... Lets you get a deeper push)
Time: 23:07
Wed:
Row 5K at 23:35
jp
Wednesday, April 27, 2011
Row on a Wed
Rest day for me so I went an rowed at the base gym.
5K in 23:01... Just couldn't make 23 even… No that would be too easy!
jp
Sunday, December 12, 2010
Wednesday, June 2, 2010
Wednesday, May 26, 2010
Active Rest - Row 5K
Rowed 5K this morning as my active rest.
21:37
I 'tried' to do a sprint for the final 150m of each 1000 split.
jp
21:37
I 'tried' to do a sprint for the final 150m of each 1000 split.
jp
Saturday, May 15, 2010
Thursday, April 8, 2010
Row, Double-unders, Squats
The work out today as Rx:
For time:
Row 500 meters
150 Double-unders
50 Burpees
Row 500 meters
150 Double-unders
50 Burpees
I subbed Squats for Burpees since my shoulder is still weak.
For time:
Row 500 meters
150 Double-unders
50 Squats
Row 500 meters
150 Double-unders
50 Squats
Time: 20:10
jp
Tuesday, April 6, 2010
Rowing
Today was suppose to be a rest day, but I decided to do some rowing. I did 5K in 22:40. Not to bad. Chest feels pretty good.
For dinner, I went to Wintzell's Oyster House. They had 1/2 price dozen raw oysters for happy hour price. I had two dozen. Which would seem to be a lot, but they are actually kind of small. I hadn't tried them since the surgery and was a bit concerned, but they went smooth and were very tasty.
jp
For dinner, I went to Wintzell's Oyster House. They had 1/2 price dozen raw oysters for happy hour price. I had two dozen. Which would seem to be a lot, but they are actually kind of small. I hadn't tried them since the surgery and was a bit concerned, but they went smooth and were very tasty.
jp
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